Table of Contents .
Table of Contents:
- What is the Pelvic Floor?
- Why is it Important to Strengthen Your Pelvic Floor?
- What Exercises are Good for Pelvic Floor?
- FAQs
- Pros and Cons of Pelvic Floor Exercises
What is the Pelvic Floor?
The pelvic floor is a group of muscles, ligaments, and tissues that support the pelvic organs, including the bladder, uterus, and rectum. It spans from the pubic bone to the tailbone and helps control urinary and fecal continence, sexual function, and stability of the spine and hips.
Why is it Important to Strengthen Your Pelvic Floor?
Weak pelvic floor muscles can lead to a variety of problems, including urinary incontinence, fecal incontinence, pelvic organ prolapse, and sexual dysfunction. As we age, hormonal changes, pregnancy, childbirth, and certain medical conditions can weaken the pelvic floor. To prevent or improve these issues, it's essential to strengthen the pelvic floor muscles.
What Exercises are Good for Pelvic Floor?
Here are some exercises that can help strengthen your pelvic floor muscles:
Kegels
Kegels are perhaps the most well-known pelvic floor exercise. To do a Kegel, contract and hold the muscles you would use to stop yourself from peeing. Hold for a few seconds, then release. Start with ten repetitions, working up to three sets of ten each day. You can do Kegels anywhere, anytime, without anyone noticing.
Squats
Squats are great for overall leg and core strength, but they can also help strengthen your pelvic floor muscles. Stand with your feet shoulder-width apart, toes slightly turned out. Squat down as if you're sitting in a chair, keeping your knees behind your toes. Push back up through your heels, squeezing your glutes and pelvic floor muscles as you rise. Do three sets of ten repetitions.
Bridges
Bridges target your glutes, hamstrings, and lower back while also engaging the pelvic floor muscles. Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground, keeping your shoulders and feet planted. Squeeze your glutes and pelvic floor muscles as you lift. Lower back down and repeat for three sets of ten repetitions.
Planks
Planks are a fantastic exercise for core strength and stability. Begin in a push-up position, but instead of lowering yourself to the ground, hold yourself up in a straight line from head to heels. Engage your pelvic floor muscles as you hold for 30 seconds to a minute. Work up to three sets.
Yoga
Yoga is a great way to improve flexibility, strength, and relaxation. Certain yoga poses, such as the cat-cow, can help stretch and engage the pelvic floor muscles. Others, such as the bridge pose and the goddess pose, can help strengthen the pelvic floor. Look for a yoga class that focuses on pelvic floor health, or talk to your instructor about modifications.
FAQs
How long does it take to see results from pelvic floor exercises?
It varies from person to person, but most people see improvement within 4-6 weeks of starting a regular exercise routine.
How often should I do pelvic floor exercises?
It's best to do pelvic floor exercises daily, but start with a few repetitions and gradually work up to three sets of ten each day.
Can men do pelvic floor exercises?
Yes, men also have pelvic floor muscles and can benefit from pelvic floor exercises.
Pros and Cons of Pelvic Floor Exercises
Pros:
- Improved bladder and bowel control
- Reduced risk of pelvic organ prolapse
- Improved sexual function
- Improved core strength and stability
- May reduce back pain
Cons:
- May take several weeks to see results
- May be uncomfortable or difficult for some people
- May not be suitable for everyone, especially those with certain medical conditions
Overall, pelvic floor exercises are a safe and effective way to improve the strength and function of your pelvic floor muscles. Talk to your doctor or a pelvic floor physical therapist if you have any concerns.
